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Lats · Intermediate

Top Pull-up Hold

Isometric pull-up hold building strength and control at the top of the vertical pull.

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Exercise overview

Training details

LatsUpper BackBiceps

Equipment

Pull Up Bar

Sets × time

3 × 15 sec

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Use a step or a controlled pull-up to reach the top position with the chin clearly above the bar.
  2. 02Keep the chest tall, shoulders pulled down, and elbows close to the ribs.
  3. 03Hold the body still without kicking, craning the neck, or resting the chin on the bar.
  4. 04Maintain steady breathing for the prescribed time.
  5. 05Lower under control or step down safely when the hold ends.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationIsometric Behind the Neck Pull UpRelated variation90 Degree Iso Chin UpRelated variation90 Degree Pull UpRelated variationBent-Arm Chin-Up HoldRelated variationNarrow Top-Half Pull-Up

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteLat PulldownComparable substituteReverse Grip Lat PulldownComparable substituteMachine Assisted Chin UpComparable substituteInverted RowComparable substituteActive Bar HangComparable substituteStrict Ring Muscle-Up

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